Carbs in Honey: The Quick Answer
Honey contains 82.2g of net carbs per 100g, calculated by subtracting 0.2g of dietary fiber from 82.4g of total carbohydrates. With 304.0 calories, 0.3g protein, and 0.0g fat per 100g, it is classified as High Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Honey Keto Friendly?
Honey is high in carbs with 82.2g net carbs per 100g. It is generally not suitable for strict keto (under 20g net carbs/day) but may fit into a broader low-carb diet depending on portion size and your daily limit.
Best Low-Carb Swaps for Honey
Honey is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Honey (~82g net carbs per 100g) | Monk fruit honey (available at Whole Foods, Amazon) | Same viscous amber syrup, ~0g net carbs |
| Honey in tea or coffee | Liquid stevia or monk fruit drops | Same sweetness, zero carbs, no aftertaste with monk fruit |
| Honey in a marinade or glaze | Sugar-free maple syrup (Lakanto brand) + a drop of almond extract | Same sticky, sweet glaze — ~0g net carbs |
| Honey on yogurt or cheese | A drizzle of sugar-free maple syrup + walnuts or pecans | Same sweet + crunchy drizzle — ~1g net carbs |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Honey: 82.4g − 0.2g = 82.2g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.